Always use #1. Choose other techniques based on the Distortion, but be flexible. Almost any technique can be used with any negative thought.

1.  Identify Distortions in automatic thoughts.

2.  Examine the Evidence – Instead of assuming that your negative thought is true, examine the actual evidence for it. For example, is it true that I never do anything right? What are some things I do well? What are the things I’m not so good at?

3.  The Double-Standard Method – ask yourself, “Would I say this to a close friend who was very much like me and had a similar problem?”

4.  The Experimental Technique – when you have a negative thought, ask yourself if there is a way you could test it to find out if it is really true.

5.  Thinking in Shades of Gray – especially useful for all-or-nothing thinking. Remind yourself that things are usually somewhere between 0 and 100 percent. Instead of insisting you are perfect and never screw up or condemning yourself as a rotten person and giving up, acknowledge a mistake, forgive yourself, and move forward with your life.

6.  The Survey Method – ask yourself “Would other people agree that this thought is valid?” Or ask people in your life questions to find out if your thoughts and attitudes are realistic.

7.  Define terms – especially useful if you are putting yourself down as “a failure” or “a loser” or “a fool.” What is a fool?

8.  The Semantic Method – good for “should statements.” Substitute a phrase like “it would be nice” or “it would be preferable” in place of “I should.” This may help you look at the thoughts without feeling scolded, and will decrease your rebellious response.

9.  Re-attribution – good for personalization. Ask yourself what other factors may have contributed to this problem. Focus on solving the problem instead of using up all your energy blaming yourself and feeling guilty.

10.  Cost-Benefit analysis. Ask yourself, “How will it help me to believe this negative thought and how will it hurt me?” You can also use this on negative behavior patterns like overeating and lying around in bed when you are depressed or on self-defeating beliefs like “I must always try to be perfect.”

From David Burns, The Feeling Good Handbook